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Jeff Wendt 12-29-2007 11:31 AM

JWendt Log

For time:
150 Burpees

These are from completely prone to jumping and touching an object eight inches above maximum reach.

First WOD. Sounded easy. Almost got sick after 30 or 40. Can't wait for a few months down the road to see how much better I did. ;)

20/10/10... 50 split 9:24 100 - 30:33 150 - 54:40

Austin Crossfit had a free class.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups ( Subbed jumping pullups )

22:32. Slowest of the class. Got a bit light headed after the third run and had to wait till it passed. But I finished.

Jeff Wendt 12-30-2007 10:30 PM

Re: JWendt Log
December 30, 2007 - 071230.

Once again, did manage to finish. And while the times suck, but I'm not putting them up to impress anyone, it's to help measure progress. And I should have plenty of progress. :run:

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Time after...
[FONT="Courier New"]
[U][B]Row _Squats Back Ext[/B][/U]
02:41 04:45 06:20
09:00 11:00 13:43
16:18 19:50 21:25
24:05 28:43 31:05
33:55 37:08 39:15

Rowing went well, about 2 minutes of actual rowing each. Squats continue to be an issue. first set 25/25, rest were 20/15/15. By the time this comes up again, I think I'll have something better for back extensions.

Jeff Wendt 01-01-2008 02:32 PM

Re: JWendt Log
Legs are sore all over from the squats from the squats the other day. Helped me decide to skip the workout for today in anticipation of going to the Crossfit training the next three days.

The WOD for 12/31 was Helen, only a couple days after the one I did at Crossfit.

I just wanted to work on my KB swing form (recorded them, even) and see if I could get through it a lot faster. I also didn't keep a very careful count of reps at Crossfit, and I'm sure I skipped a few and used a smaller KB as well.

For this one, I ran around the block as it's just about 400m. Subbed 24 jumping pullups in the garage, and dumbell swings inside. So, I used the proper weight, I did a better job, and went a minute faster. Didn't get lightheaded.

400m KB
[FONT="Courier New"] [COLOR="White"]_[/COLOR]2:29[COLOR="White"]__[/COLOR]4:11[COLOR="White"]_[/COLOR] 6:15
[COLOR="White"]_[/COLOR]9:39 11:37 13:30
17:00 19:29 21:30[/FONT]

Jeff Wendt 01-02-2008 03:52 PM

Re: JWendt Log
Went to the Crossfit open house workout.

21 / 15 / 9 each
Mountain Climbers
Medicine Ball Cleans. (I squat too low and don't arch enough)
Wall Ball (seemed easy)
dumbbell lunges
pullups (Subbed lying down ring pullup things.)

12:20ish[COLOR="White"]though I cheated a few reps, so that I wouldn't be the last old guy doing the workout. shhhh[/COLOR]

Once again, it was endurance that was the limiting factor. Of course, that should ramp up quite rapidly.

Jeff Wendt 01-03-2008 04:20 PM

Re: JWendt Log
Todays free workout at Crossfit was 4 rounds of
400m Run :run:
30 twisting wallball
30 side jump over Parallettes
30 Jumping Pullups
30 empty bar squats :weight_l:

Once again, one of the slowest around 32 minutes, but it got done.

Wore the HR monitor, I find that I can get to max HR (~185) during warmups. :(

Jeff Wendt 01-06-2008 12:06 PM

Re: JWendt Log
Oops, missed a post somewhere

1/4 crossfit was a team goal one :highfive:

1300 sumo high pulls
400 pull ups
400 situps
400 vsit ball twists
400 something else. hopefully they took a picture of the board, so I can verify all this stuff

1/5 Saturday Free Community Workout at town lake.

10 rounds of
10 KB swings
10 row pushups
10 med ball lunges
sprint to the wall and jog back to start

People started getting done in 17 minutes or so, and they killed it after 25 minutes. I wasn't done, or even all that close. Kept good form as best I could though. I'll get there.

Jeff Wendt 01-09-2008 12:06 PM

Re: JWendt Log
[U][B]1/6 "Barbara" [/B][/U]93 minutes :shrug:

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

This is the one that hurt so much, I posted about scaling back. I did miss the 3 minute rest break, however, I was taking breaks constantly. I finished though it truly took everything out of me. Had to take a bit of a nap afterwards, and couldn't do much of anything the rest of the day.

[B][U]1/7 "Cindy"[/U][/B] 12 rounds
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (Did jumping)
10 Push-ups (First 10 minutes regular, second 10, knee pushups)
15 Squats

This one I paced myself fairly well. I had a couple bad rounds, but I actually got a little faster at the end. I have high hopes for this one next time to get [B]at least [/B]one more round.

Found out that NIN's [I]Broken [/I]CD is 21 minutes. Perfect length and music for something like this.

[U][B]1/9 "Michael"[/B][/U]

Three rounds for time of:
Run 800 meters :run:
50 Back Extensions
50 Sit-ups

Happy with this one, although my time is nowhere near everyone else's (Mean appears to be about 24 minutes, I got 38). Oh well, I'm new at this, right? The running felt [b]much[/b] better than the last few runs. Looking at my splits, the runs were ~6 minutes, the BEs were a bit under 3 minutes, and it would appear that the situps were once again a glaring weakness. Just over 4 minutes per set. While each one was slow, at least they were all fairly the same length, as I didn't get slower, at least.

Jeff Wendt 01-11-2008 11:42 PM

Re: JWendt Log
[B][U]1/10[/U][/B] - Rest

[QUOTE=Jeff Wendt;233871]12/24
For time:
150 Burpees

20/10/10... 50 split 9:24 100 - 30:33 150 - 54:40
[B][U]1/11 [/U][/B]
Don't have an oly bar yet to do the WOD, and it was too late to make much noise, so I did this one. First 50 felt good, and they got slower and slower. Still, a marked improvement over the first day, cutting over 21 minutes off the time. Nice gain after only 19ish days

50 split 5:46 100 - 17:34 150 - 33:26

Jeff Wendt 01-14-2008 12:54 PM

Re: JWendt Log
[U][B]1/12[/B][/U] - Rest Day

[B][U]1/13[/U][/B] - [I]Death by Pull Up With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.[/I]

Worked on the kipping pullup form the first bunch of rounds. slight jump off the floor. After 6 or 7 minutes, swapped to mostly jumping pullups. Managed only 15 rounds or so.

[B][U]1/14[/U][/B] First day of the Crossfit Elements class at the new place in Round Rock.

Went over (air) Squats, OverHead Squats, and Press. Apparently I watched enough videos and had good enough form that we went right through those, so we went into the day 2 demos of Dead Lift, Sumo Dead Lift High Pull, and Push Press.

I need to practice my squat form, and got a exercise to practice around the house.

The normal day one workout is Cindy, but I asked if I could work on a workout that had some of the new lifts in it. I can do Cindy at home anytime. Getting some extra work on lift form seemed to be more important, so we worked out a small variation on the day 2 workout.

21/15/9 reps of

95# Push Press
Burpees (I truly hate Burpees.)
18" Box Jump

First round was fairly ok, had to split things right from the start, but eh. Burpees of course killed me, and left me gasping the rest of the workout. First time doing the lifts, and box jumps. Felt quite weak when I went to start round two. The box jumps were not all that bad.

21 split 10:43
15 split 12:24
9 split 6:09
total 29:36

Jeff Wendt 01-16-2008 08:45 PM

Re: JWendt Log
[B][U]1/15[/U][/B] Second day of the Elements class. Went over med ball cleans and Push Jerk


225 lb Dead Lift
Hand Stand Pushups (I never tried HSPU and I was having issues, so this time we subbed presses)

After the first round we dropped the DLs to 185 as I was getting slower and slower. The 225 just seemed really really heavy. Of course, I never did them before either. ;)


[B][U]1/16[/U][/B] Next day of Elements. Learned the Front Squat, Clean, and Thrusters

Workout - 5 rounds of
95 lb Press
95 lb front squat.
400 m run

Runs felt ok. Presses were not all that bad, even though it was the third day of them, Plus we will do a CFT tommorow. Joy. And sore shoulders. Squats got me good though.
My issue with the squats with weight on it is that the bar does not stay up on the shoulders. It got [b]much[/b] better when I swapped from holding the bar in my hands to just crossing my arms, and holding up top.

Jeff Wendt 01-17-2008 11:00 AM

Re: JWendt Log
[B][U]1/17[/U][/B] Last day of the elements class. Learned back squat, and attempt kipping pullups. :pepper:

Workout - Crossfit Total. I was looking forward to this one. Getting a fairly close to the beginning of the workouts line in the sand. Upset that I didn't get solid sleep last night.

Back squat 235.
Dumped 245 a couple times. Novice level is 244, and I was looking to hit it. Came real close. I'm told that my legs are powerful enough, its my core that needs the shoring up. Still, it was my first day ever doing back squats. :p

Press 155.
Novice is 122, Intermediate is 155. Happy with it, considering this was the fourth day in a row with presses.

DeadLift 225
Untrained 164 Novice 305. Disappointed with this one. I actually did not do any lifts at all, as the first one tweaked something in my back, so we just used the 225 that we did the other day. I'm guessing I could only have done 250ish though anyways.

Total 605 Total for Novice is 671

Jeff Wendt 01-19-2008 05:36 PM

Re: JWendt Log
[B][U]1/18[/U][/B] - Rest Day :thanx:

[B][U]1/19[/U][/B] - "Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (don't have a squat setup, or 25's for the bar, so I subbed the just the bar (45lb))

Run Lift
02:15 03:50
06:33 08:01
10:55 12:20
15:28 16:45
19:54 21:15

Fairly happy, other than the lower weight. Running is feeling a whole lot better than a month ago. I still run damn slow, but at least I can run now. :run:

Jeff Wendt 01-20-2008 10:10 AM

Re: JWendt Log
Looking at the Zone.


Weight: 220
Height: 74
Waist: 38 (belly button)
Wrist: 7.5
Activity Factor: Active

Body Fat %: 18.00
Body Fat Weight (lbs): 39.60
Lean Body Mass (lbs): 180.40
Daily Protein Requirement (g): 144.32
or # of Blocks of Protein: 21
# of Blocks of Carbohydrate: 21
# of Blocks of Fat: 21

The Zone book.
Wrist 7.5
waist 38 (belly button)
Waist - Wrist: 31.5
Body fat % in Table 2: 22%

Jeff Wendt 01-22-2008 02:04 PM

Re: JWendt Log
[B][U]1/20[/U][/B] - Active Rest day. Don't quite recall why other then got busy, and then watched too much football.
[B][U]1/21 [/U][/B]- Inactive rest day. Just didn't feel like doing anything at all.

[B][U]1/22 [/U][/B]- Did Mondays WoD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Subbed legs on the back of the couch HSPU. Need to find something a bit taller that I can still get my feet on.
Tried some ring L pullups for the first couple rounds, went to feet on the bench ring pullups afterwards.

Little sore on the glute, the hamstring and calf of the left leg.

8ish rounds. Bit of a distance between the PU bar and where I do the rest of the stuff.
2:02 / 4:40 / 7:04 / 9:31 / 12:31 / 15:25 / 18:18 / 20:44

Jeff Wendt 01-27-2008 04:57 PM

Re: JWendt Log
Took a couple days off and did a couple normal gym sessions with the lack of free weights to do some of the leg ones. Sure do miss the extra benefits you find at the gym. :D

[B][U]1/26[/U][/B] "Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 3/3 jumping ring pullups/ ring dips (toes on floor)
135 pound Hang power cleans, 10 reps (still learning this one, used 45# bar)

First round, I managed to do all 50 squats at once. Last time I tried for max reps, I got 38. Pull ups and dips are painfully slow.

squat 21Pu/Dip HPC
01:34 09:08 10:05
11:56 18:40 19:28
22:58 29:11 30:05

[B][U]1/27[/U][/B] Filthy Fifty Sub for FDT

For time:
03:19 50 Box jump, 24 inch box (used back porch, 18-20ish inches)
11:02 50 Jumping pull-ups
14:25 50 Kettlebell swings, 1 pood ( subbed 25lb dumbbell)
17:25 Walking Lunge, 50 steps
24:18 50 Knees to elbows (no chance on this, subbed laying down )
30:55 50 Push press, 45 pounds
36:47 50 Back extensions
43:04 50 Wall ball shots, 20 pound ball ( don't have a 20, used the 10)
57:04 50 Burpees (Burpees are evil)
58:37 50 Double unders (Can't do these yet, subbed singles)

Delita Wright 01-27-2008 06:31 PM

Re: JWendt Log
[QUOTE=Jeff Wendt;233871]12/24 [/QUOTE]

Hey! We started the same day!

[QUOTE=Jeff Wendt;233871]12/24

For time:
150 Burpees

These are from completely prone to jumping and touching an object eight inches above maximum reach. [/QUOTE]

But you shoulda seen *my* burpees! lol Well, mebbe not. :rofl:

Glad to see you are still at it. Way to go fifty! BTW, my first filthy fifty was a filthy two. :o

See - you're doing great!

Jeff Wendt 01-28-2008 05:58 PM

Re: JWendt Log
According to the guy at the crossfit place, I apparently do some of the best Off The Street burpees they have seen yet. I do try to do them with really great form. Some of the video ones I see are just plain horrible.

[QUOTE=Jeff Wendt;238746]
[B][U]1/7 "Cindy"[/U][/B] 12 rounds
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (Did jumping)
10 Push-ups (First 10 minutes regular, second 10, knee pushups)
15 Squats

This one I paced myself fairly well. I had a couple bad rounds, but I actually got a little faster at the end. I have high hopes for this one next time to get [B]at least [/B]one more round.

Found out that NIN's [I]Broken [/I]CD is 21 minutes. Perfect length and music for something like this.

[B][U]1/28 "Cindy"[/U][/B]
13 rounds + 5 pullups

Did indeed get an extra round in this time, though I still felt like I spent 18 of the minutes doing the pushups. Same subs as last time. One more round + 5 pullups. No round took over 2 minutes, and the first one took 1 minute flat. Once I get faster at pushups, I'll get more rounds. Been practicing pushups and pullups every day to Grease The Groove.

Jeff Wendt 01-29-2008 02:11 PM

Re: JWendt Log
[U][B]1/29[/B][/U] "Grace"

135 pound Clean and Jerk, 30 reps

I did as RXed, though I did do 30 singles, as I have never really done these yet. I wasn't really in a hurry to do it fast, more worried about thinking about form. Found out that the back porch is indeed tall enough for this, at 8"-5'. Wrists got sore, as I'm not too good at the hang power cleans yet.

10 - 07:45
20 - 14:23
30 - 21:30

Jeff Wendt 02-01-2008 11:58 PM

Re: JWendt Log
[B][U]1/30[/U][/B] Rest day. Went over to Golds to play with the bench press. Old PR was 225. Did two reps of that, so I tried 235, no problem. [I]Almost [/I]did 250. Have not been training BP, it must be the ^#&$*# load of pushups, we do, eh?

Three rounds for time of:
225 Deadlift, 15 reps (subbed 135, as that is what I have)
15 Handstand push-ups (Feet on kitchen half wall)
15 Pull-ups (jumping)
95 pound Thruster, 15 reps
DeadL HSPU Pull Thrusters
01:19 02:25 03:45 07:00
10:12 11:22 13:30 19:19
23:58 25:18 27:58 34:30

Thrusters hurt. Everything else was subbed down. Thrusters should have been too, I'm sure. Did batches of 5.

[B][U]2/1[/U][/B] Run 10K 1:05 :run:

Never ran more than 2 miles, and that was like 6 months ago. [URL=""]Testimonial post.[/URL](wfs)

Jeff Wendt 02-03-2008 07:03 PM

Re: JWendt Log
[B][U]2/2[/U][/B] - Rest Day couple miles on the bike.

[B][U]2/3[/U][/B] - "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Did about 10 miles on the bike before. Tried to work on Kipping instead of jumping pullups. I r uncoordinated.

Pullups 25 - 4/3/4/3/3/3/2/3
Pushups 53 - 12/8/9/6/5/4/5/4
Situps 51 - 8/8/7/6/6/6/5/5
Squats 89 - 12/13/11/11/11/10/10/11

218. Nothing great, will be better next time, no doubt.

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